The Basics of Sleep Apnea Care  

If you have been diagnosed with sleep apnea, there is no need to panic. Sleep apnea is highly treatable and easy to care for. If your apnea is mild or moderate, all it may take are a few lifestyle changes.

If it’s more severe, it is possible to reduce the severity by making many of the same changes. Your sleep medicine specialist will outline several possible methods of caring for your sleep apnea.

Lifestyle Changes for Reduced Risk of Sleep Apnea

These might be simple lifestyle changes, positional sleep therapy, CPAP, or other treatments. Let’s take a closer look at natural ways you can reduce your sleep apnea symptoms.

Weight Loss & Weight Management

People who carry more weight are at greater risk of sleep apnea because some of the weight is going to be stored around the neck. During sleep, the throat muscles relax and the excess tissue will droop and obstruct the flow of air.

Therefore, the best thing that anyone can do to care for their sleep apnea is to lose weight, and work on maintaining healthy body composition. When it comes to shedding pounds, diet and exercise are still the gold standard. 

• Diet & Nutrition

Changing your diet is the best way to lose weight. While dietary needs are going to vary from person to person, there have been studies that show that the Mediterranean diet may help with sleep apnea care. There isn’t anything magical about the Mediterranean diet. It’s just a meal plan high in fruits, vegetables and whole grains, all the healthy things you’re supposed to be eating anyway. The diet also includes lean meats, fish, olive oil, legumes and nuts. Obviously, you don’t have to go full-on Mediterranean, but you can use that diet as a guidepost. 

• Increase Exercise 

If diet is the best way to lose weight, exercise is the best to make sure the weight stays off. A recent study also found that increased exercise reduces the risk of sleep apnea. 

Researchers reviewed lifestyles, medical history, socio-demographics and sleep health data collected from more than 155,000 adults. Based on the physical activity of participants with and without sleep apnea, it was determined that an increase in physical activity was associated with a 10 percent reduction in the risk of developing sleep apnea.¹

The rule of thumb is that you need 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise, or a combination of the two. The term vigorous is defined as exercise that makes you breathe heavily. Speaking during vigorous exercise should be difficult but not impossible. Moderate exercise is like walking or taking a leisurely bike ride. You should be able to talk normally while doing it.

• Strength Training 

As you age, muscle mass decreases, which puts older folks at greater risk of sleep apnea. Some scientists believe that maintaining whole-body muscle tone through strength training will help diminish the effects of the sleep disorder.

• Yoga & Meditation

The practice of yoga teaches people to focus on their breathing and clearing the mind, as well as improving balance and toning muscles. Yoga breathing exercises may be beneficial for those with sleep apnea by strengthening and toning the upper airway muscles.

Although there aren’t any published studies that prove this, there has been scientific interest in studying the subject. 

Meditation and yoga go hand in hand to improve focus and reducing stress. A 2015 study group found that incorporating mindful meditation into your daily routine can help improve your sleep.²

Quit Smoking

Smoking is probably the worst thing you can do if you have sleep apnea. Not only is smoking intrinsically unhealthy, it also inflames the nasal passages, exacerbates snoring, and increases congestion.

Don’t Drink Alcohol, Especially Before Bed

Alcohol worsens sleep apnea. As a muscle relaxant, alcohol makes an obstruction much more likely. Generally, it is better to enjoy alcoholic beverages earlier in the day so the effects clear up by bedtime. 

Treat Those Allergies

Oftentimes, allergies cause inflammation and congestion. These symptoms aggravate sleep apnea. Your doctor may be able to prescribe or recommend medication to help. 

At home, you can keep your sleeping quarters free from allergens like dander and pollen by washing your bedding regularly, making the pets sleep in a separate room, bathing at night, and never wearing your street clothes to bed. 

Sleep Apnea Treatments from Sleep Experts

Sleep apnea can be deadly if untreated. When natural preventative measures don’t help, it’s important to get help from sleep experts. These options have been tested and approved for treating sleep apnea depending on your situation.

CPAP Usage for Sleep Apnea Care

Generally, a CPAP (continuous positive airway pressure) machine is a mask that fits over the nose, mouth or both and supplies the breathing passage with a steady stream of air pressure.

The device keeps the breathing passageway open during sleep and is very successful at treating sleep apnea. 

However, patients may not like the mask and some refuse to wear it. They find it uncomfortable or complain that it dries out their mouths. Usually, these problems can be fixed. There are dozens of CPAP devices for all shapes and sizes. If one CPAP device isn’t working because it keeps getting knocked off or if it has grown uncomfortable over time due to weight changes, your sleep medicine specialist can help you replace or modify your CPAP to fit your current needs.

Do not give up on CPAP.  The health risks associated with sleep apnea are much worse than short-term, fixable discomforts.

As your situation improves, your doctor will want to make adjustments to your CPAP device. Always make sure to communicate your questions and concerns. This ensures your treatment plan will be successful, and you’ll enjoy a healthier life. 

How to Care for Your Sleep Apnea Machine 

Proper CPAP Maintenance is a must. All CPAP devices are different and will have their own set of cleaning instructions. In most cases, it will take nothing more than mild, fragrance-free soap and warm water to wipe down or wash parts like tubing and the mask. Generally, there is a humidified chamber that will require a thorough weekly cleaning and a filter to change. Undoubtedly, you will want to clean your device regularly to keep bacteria from building up. 

The mask and the tubing will need to be replaced as directed. Usually, a CPAP machine will last for about five years before a new one is required. Always save your warranty and prescription in case of a breakdown. 

Positional Sleep Therapy

Sometimes, sleep apnea is worsened by sleeping in the supine position (on the back), and a doctor will recommend positional sleep therapy. These are devices that retrain the way a patient sleeps. It can be as simple as a shirt with a couple of tennis balls attached to the back, or it can be more complex like a collar that vibrates when the sleeper rolls over or a harness worn on the waist that keeps the sleeper still.

Oral Appliance Therapy

Oral appliances are similar to a mouthguard one might wear to keep from grinding their teeth. The device may constrain the tongue and other soft tissue. If CPAP isn’t working, oral appliance therapy may often be employed instead. 

Schedule a Consultation

If you think you’re at risk for sleep apnea or have been diagnosed and want to make sure that you’re getting adequate care, schedule an appointment with one of our highly trained sleep medicine specialists. 

We treat thousands of cases of sleep apnea every year and have three convenient locations in central Tennessee.